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Home Health Library Recipes 6-grain hot cereal

Nutrition Facts

Serving Size 1/2 cup
Calories 114

Amount Per Serving
Monounsaturated fat 0 g
Saturated fat 0 g
Total fat 1 g
Sodium 74 mg
Cholesterol 0 mg
Dietary fiber 3 g
Protein 4 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.


(Serves 14)
  • 1/2 cup uncooked pearl barley
  • 1/2 cup uncooked red wheat berries
  • 1/2 cup uncooked brown rice
  • 1/4 cup uncooked steel cut oats
  • 3 tablespoons uncooked quinoa
  • 2 tablespoons of flaxseed
  • 1/2 teaspoon kosher salt
  • 1 1/2 quarts water


In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt. Pour water over ingredients, stir and bring to a boil over medium heat. Reduce heat to low and simmer for 45 minutes, stirring occasionally.

Last Updated: February 23rd, 2017